What’s New at Partners in Health & Wellness
This month at Partners in Health & Wellness we are focusing on gardening. I should include all types of landscaping and just plain back breaking yard work! I see many patients during this time of year who spend four to five hours on the weekends weeding, planting, digging, and mulching. Some patients will take on landscaping projects that can last for several weeks or even months. One common denominator we see is back pain and soreness. So what can you do if you are hurting?
Try These Five Quick Gardening Tips!
1. Make a plan of what you want to do.
I always advise patients to make a written plan or drawing of what you are planning. Now, if you are just planning on maintenance work like trimming flowers and pulling weeds, a simple list will do. The reason is that you will have a clear vision of what you want to get accomplished without feeling pulled in several directions once you get started.
2. Inspect your tools and equipment.
This is usually neglected as most people don't keep track of sharpening blades or replacing damaged equipment. Damaged equipment will compromise your normal body mechanics and can lead to back, neck, or shoulder pain.
3. Make sure you rotate your activities.
The example I give most of my patients is you should think of your yard work like you would a work out. No one would give a second thought of why you should not do the same bench press activity for 45 minutes. However, most of us won't even think twice about raking leaves or digging in the yard for the same amount of time. Again, refer back to your plan that you created and start two or three small projects and rotate between them. For example, if you are weeding a bed, putting in plants, and mulching/watering, start with a small area and kneel while you weed, dig for 10 minutes or less (with proper equipment), and then stand upright as you finish (watering or mulching) the area.
4. Make sure you take regular breaks.
The most common mistake for non-professional yard workers is that they do not take regular breaks. I advise you to break for at least five minutes for water and stretching every hour. If you are doing intense yard work such as building a retaining wall or mowing acres of grass, the breaks should be for longer or more often. Grave consequences can occur from overheating the body such as muscle strains and disc injuries, but even more serious accidents like fainting spells or heart attacks. It is not advisable to push your body to the max in conditions that you do not regularly perform.
5. Do not improvise or make changes after starting.
Many times I will hear patients talk about how they started a project, then got distracted by three or four other things that "threw them off course." It also usually causes back pain or discomfort. A well planned day in the yard can provide you with the sense of accomplishment you are looking for while reducing your risk of injury. Enjoy your gardening season!
